Amy's Boot Camp #1

Warm-up

10 Minutes

Stretching

5 Minutes

Workout

Do two minutes of each exercise listed. Use the stopwatch.
Usually I get the participants involved and teach them how to
use the stopwatch. They then take turns keeping time for the
individual exercises. They always tell us when one minute
is up and we have one minute to go. Explanations of exercises
with * follow. Always recover for a few seconds when needed.
Have participants take a walk around the aerobics room for a
few laps if they seem out of breath or overexerted. Depending
on how much recovery time you take, you may not get through all
the exercises, or you may need some more fillers.

1. Hurdlers run *

2. Squat thrust *

3. Jacks

Recover if needed

4. Squats regular stance, arms do lat lifts with light
weights

5. Lunge, lunge, squat *

Recover if needed

6. Ski jumps *

7. Jacks

Recover if needed

8. Run, run in place, run around step, football run.
Change it up and challenge them. keep them moving

10. Walking lunges across the room. Use one leg going one
way across the room and the other leg for the return
trip. Use two blocks of the two minutes if needed.

Recover by walking around the room and prepare for floor
exercises

11. Plank jacks *

12. Decline push-ups with feet or knees on the bench

13. Tricep dips alternate feet in the air

14. Concentration bicep curls

15. Crunches with weight held on chest

16. Flutter kicks*

17. Regular push ups

18. Oblique abs, alternate knee up and bring elbow
to knee

Stretch

Hurdlers run: Put hands on step and get in the position like
you were going to start a race. Alternate each leg, running on
the ground in that horizontal position.

Squat thrust: Stand in front of bench. Squat down and put
hands on bench. Thrust legs out behind you sort of like a
push up stance. Bring legs back in, stand up and repeat.

Lunge, lunge, squat: Start with legs shoulder width apart,
do a forward lunge with the left leg and hold for two counts,
switch to right leg and hold for two counts, jump immediately
into a squat position and hold for two counts. Start over.
This is a fast paced combo.

Ski jumps: Standing up straight put arms behind head like
you would in a crunch. Jump from side to side.

Plank Jack:
Get in plank position. Forearms on ground, and toes on ground
supporting the body. Keep body in line, shoulders, hips, knees
and ankles should be level. Contract abs. Look down at the
ground with head up, not hanging to support neck. Legs should
start together, jump them apart, hold, then jump them back
together again. Repeat. Tighten abs and move legs in a fluid
motion.

I got the basic idea for this Boot Camp off someone else's
pattern submitted to this page! I just tailored it to my class
needs! Thanks for all your ideas! Let me know if you have any
questions about this routine.